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WOD 021915: Weighted Lunges AND Thrusters


CROSSFIT NOVEM Strength Push Press 8@65% 6@70% 4@75% 3@80% WOD For Time 21-15-9 Thrusters (115/80) T2B Racked Lunges (115/80) (1,2,3..) 30 Double Unders After Each Round   NOVEM BARBELL Squat 3×3 @ 90-95% (should be close to new 3RM for all 3 sets) Power snatch doubles up to 75% (2)Pwr Cln + split jerk +

CROSSFIT NOVEM

Strength

Push Press
8@65%
6@70%
4@75%
3@80%

WOD

For Time
21-15-9
Thrusters (115/80)
T2B
Racked Lunges (115/80) (1,2,3..)
30 Double Unders After Each Round

 

NOVEM BARBELL

Squat 3×3 @ 90-95% (should be close to new 3RM for all 3 sets)
Power snatch doubles up to 75%
(2)Pwr Cln + split jerk + BTN Jerk – work up to something heavy

 

NOVEM BOOTCAMP

WOD 1

10 Min AMRAP
20/20 Flutter Kicks
15 Box Jumps
10 Toes to Bar
5 Tire Flips

WOD 2

10 Min AMRAP
20/20 Mountain Climbers
15 Sit Ups
10 Hulk Smash Battle Ropes
5 Walk Outs

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